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Underlying Muscles Training
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During gym training, the main focus is on the muscles whose development has a significant impact on our silhouette. We strive to develop our chest, gain a six-pack, work on our arm and broad back muscles. Each of these muscles fulfills a specific motor function. However, this movement would not be possible without adequate stabilization provided by the underlying muscles. Here, the muscles that are not visible in the mirror are of crucial importance. Their effective functioning is a prerequisite for safe and efficient movement. These muscles, also known as underlying muscles, should be trained with the same dedication as the others.
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The local and global systems in the body
Our body comprises two significant muscular systems, namely the local system (including deep, tonic muscles) and the global system (including surface, phasic muscles). Every movement in the body is accompanied by a stabilization process, which is initiated by the activation of the deep muscles. However, in the event that these muscles are weakened and are unable to perform their functions, other, stronger muscle groups take over their duties. This results in imbalances in the body, which directly lead to strains.
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Central muscles
The central muscles form a cylindrical structure in the shape of a container in our body, consisting of: - the diaphragm - from the top, separating the abdominal cavity from the chest cavity, - pelvic floor muscles - from the bottom, lining the pelvis, - the multifidus muscle - from the back, deep back muscles, - the transverse abdominal muscle - from the front, encircling the waist. All four work according to the principle of co-contraction, i.e., the contraction of one triggers the automatic contraction of the others. In healthy individuals, the tensing of these muscles occurs a fraction of a second before the execution of a movement of the torso or extremity (so-called feedforward). A delayed reaction of the deep muscles causes the superficial muscles to engage first, assuming their functions and becoming overloaded, resulting in pain.
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Respiratory dome
The respiratory dome is a specialized structure that separates the chest cavity from the abdominal cavity. It is the main muscle responsible for respiration and plays a crucial role in stabilizing the spine by producing intra-abdominal pressure. There is a close relationship between its contractions and body control. During exhalation, the dome moves upwards and generates negative pressure that pulls back the pelvic floor muscles. Their tension causes the body to stabilize through additional activation of the transverse abdominal muscles and the muscles of the pelvis. The relationship between stabilization and dome function is utilized by athletes such as boxers, tennis players, and soccer players who perform precise and dynamic movements during exhalation. Exercises involving diaphragmatic breathing play an important role in strengthening central stabilization. In cases where the dome is blocked, such as when sitting in a hunched position or as a result of poor posture, stability is compromised due to weakening of the muscular corset. Therefore, individuals who spend a significant portion of their day in this position should regularly exercise their core muscles.
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The muscles constructing the pelvic floor
These muscles construct the so-called pelvic floor, which is the counterpart of the thoracic cavity and its equivalent. Together with the thoracic cavity, they have the functions of demarcation and maintenance of the internal organs. Their weakening and delayed activation are the cause of pain in the lumbar region and in the sacroiliac joint. The most important muscle in this group is the levator ani, which supports the so-called locking of the sacrum. Additionally, this muscle is responsible for the stabilization of the pelvis in an upright position and for the stabilization of the supporting leg and the stepping leg during walking.
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The transverse abdominis muscle
This muscle plays a crucial role in maintaining the proper alignment of the spine by altering the tension of the thoracolumbar fascia and increasing intra-abdominal pressure. Irregularities in the synchronization (motion sequence) of this muscle are a frequent cause of discomfort in the lumbar region.
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Multifidus muscle
This versatile muscle is responsible for straightening, rotating, and maintaining the spine in its correct position. It contracts simultaneously with the transverse abdominal muscle, to which it is connected by the thoracic-lumbar fascia. The contraction of this muscle should always precede the contraction of the back extensor. In individuals with spinal discomfort, this sequence is disrupted, leading to excessive activity of the extensor and weakening of the multifunctional muscle. This weakness affects the instability of the lumbar spine and associated pain issues. A similar situation occurs in cases of hyperlordosis and excessive training of the extensors.
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Methods for activating deep muscles
Diverse methods are employed to activate deep muscles. Two of the most popular ones are: the sniff maneuver proposed by Paul Hodges, the stabilization technique, advocated by Dr. Stuart McGill. In case of deep muscle problems, learning the correct contraction is essential. A dynamic stabilization method (Australian method), developed by C. Richardson and her team, may prove useful in this context. It is based on the reeducation of the transverse abdominal muscle through the development of endurance and motor control. The objective of the method is to perform dynamic movements while maintaining constant tension in the deep muscles.
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Muscular training
The principal muscles, when working in coordination, ensure stability and safety of the spine. To keep our muscles in an ideal condition, we must activate them properly, otherwise we are susceptible to injury. Muscle strengthening exercises constitute the best method to prevent lower back pain and improve athletic achievements. Controlling them and applying correct tension should form the basis for performing exercises in an efficient and safe manner.
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The merits of a stable physique
Training deep muscles augments their power and endurance, leading to the fortification of the body. This results in improved force transmission with each motion, at minimal risk of damages. This enables us to improve athletic achievements through more precise dynamic movements, safer lifting of heavier loads, and quicker and more agile running. Strong deep muscles are also advantageous in our daily lives, providing protection for our spine during lifting shopping bags or ascending stairs. Let's not forget that the development of superficial muscles without reinforcing abdominal muscles is comparable to constructing a house on a weak foundation. Eventually, that will lead to danger. If you want to avoid this and develop your skills, ensure a strong base in the form of strong and efficient deep muscles.
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• 22.03.2026
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